In this video, you will learn how to do a dead bug rock and roll variation by Dr. Brian Damhoff.

The Rock Portion
1. Start flat on your back with your knees bent at a 90 degree angle with a Swiss ball flat on your stomach.
2. From here you will extend your opposite arm and leg while pushing into the ball with your other limbs.

The Roll Portion
1. Keep your legs at 90 90 and your arms straight
2. Put pressure into the ball with all 4 limbs and rotate from one side to the other side while staying in control

You can alternate back and forth as you rock and roll!